Deadlift, Stop´n Go

3 x 10
3 x 5

Go Every 3:30

Päivä 20

A.1) Tall clean +tall jerk
5×2+2

B.1) Power clean
50%/3 60%/3 65%/3 70%/3×2

C.1) Jerk Off rack
60%/3 70%/3 75%/3 80%/2×3

D.1) Clean deadlift
85%/5×3

• Different variations of jumping (mainly box jumps). Focusing on full hip extension.
• Barbell hip thrust.
• Romanian deadlift aka. RDL.

AMRAP 44 ( 3 rounds )

4 Minutes : Calories For Echo Bike
Rest 1 minutes
4 Minutes : Calories For Row
Rest 1 minutes
4 Minutes : Calories For Bike Erg
Rest 1 minutes

Row intervals

500m (moderate)
rest 1min
250m (fast)
rest 1min
500m (fast)
rest 1min
250m (fastest)
rest 1min
500m (moderate)

3x 3 hang snatch (70-75%)
3x 2 hang snatch (77-83%)
2x 1 hang snatch (83-87%, go by feel not too heavy)

(above knee / E90s / or without clock

5x 2 snatch balance + 2 Ohs
(75-85% of snatch 1rm)

A1) Weighted dip 5x2x60%
A2) Ring push ups 5x10

AMRAP 30 in teams of 2:
150 Wall balls @9/6kg
150 Single arm KB Cl & Jerk @24/16kg ( change side as you wish)
150 Calorie Row/Ski/Bike
*One person works at a time - split as needed.
GOAL: 1+round"